Categories
Workouts

WEEK 5, DAY 1

CrossFit Montgomery – CF

Warm Up

1:00 PVC Pass Throughs

-Then-

3 Rounds

14/10 Calorie Row

10 Air Squats > PVC OHS > Empty Bar OHS

5 Burpee Box Step Ups > Burpee Box Jumps > Burpee Box Jump Overs

(R1 > R2 > R3)

Strength/Skill

Overhead Squat (6 – 5 – 4 – 3)

Bar is taken from the rack.

Start moderate, and build to a heavy set of 3 or 3RM.

Conditioning

Metcon (Time)

45 OH Squats (95/65lbs)

35 Burpee Box Jump Overs (24/20″)

25 Thrusters (95/65lbs)

15 Burpee Box Jump Overs (24/20″)

12 minute cap